Adelphos Athletics – CrossFit

“Everything you’ve ever wanted is on the other side of fear.” —George Addair

Warm-up

Warm-up (No Measure)

5:00 Machine (30 secs fast/30 secs slow)

– into-

3 sets

1 Strict Pull Up

3 Muscle Snatch (empty bar)

3 Muscle Clean + Shoulder Press (empty bar)

3 Low Box Jumps

Metcon

Metcon (Time)

7 Sets

1 Strict Pull Up

2 Power Snatches (135/95)

3 Power Clean and Jerks (135/95)

6 Box Jump Overs (24″/20″)

-Rest 1 Min between sets-

Assistance Work

Metcon (No Measure)

Diamond Pushups 5×10

https://www.youtube.com/watch?v=iKPYFK9QYps

Body Row on Racked Barbell 5×10

https://www.youtube.com/watch?v=TNmIC0slenQ

Standing Barbell Curl 4×10

Cool Down

Metcon (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)